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How to strengthen your immune system quickly?

Barely 10 minutes under the air conditioning in the summer and a nostril becomes blocked, you go out without a scarf in the winter and your throat starts to scratch... You are STILL getting sick. You then say to yourself that it is high time to “restore” your immunity.

When it comes to pathogens, we are not all equal . However, we all have the possibility of acting on our immune system in order to strengthen it.

But how to do it ? What are the good habits to adopt to strengthen your immune system ?

In this article we guide you step by step towards a competitive immune system!

strengthen your immune system

I. Understanding how the immune system works

The immune system is our natural defense against pathogens such as bacteria, viruses and parasites. It consists of two main components: innate immunity and acquired immunity.

Innate immunity

Innate immunity , present from birth, is our first line of defense against infections. It is called “non-specific”, which means that it treats all pathogenic elements in the same way. This immunity acts quickly and does not retain immunological memory.

It includes specialized cells of course, but also physical barriers such as the skin and mucous membranes, as well as secretions such as saliva and gastric juices. These barriers therefore make it possible to limit the proliferation of undesirable agents.

Acquired immunity

Acquired immunity , also called specific or adaptive immunity, on the other hand, is a specific response to a particular pathogen. This is the second immune response.

Unlike innate immunity, acquired immunity develops immunological memory, meaning it can remember specific pathogens and respond more quickly and effectively when exposed to those agents again (too strong! 💪🏽)

It develops over time following an infection or vaccination for example. This immunity mobilizes specialized cells which are part of the white blood cell family.

We help you see more clearly about immune cells:

Immune cells

The main immune cells are lymphocytes, also called white blood cells , which are divided into two categories: B lymphocytes and T lymphocytes.

B cells produce antibodies, small molecules that bind to and neutralize invaders.

As for T lymphocytes, they come to the rescue by directly detecting and eliminating infected cells.

B and T lymphocytes are the main players in acquired immunity .

These cells work in tandem with other specialized cells, such as macrophages and natural killer cells (detect and eliminate infected cells), which attack pathogens without the need for specific recognition. These cells are part of innate immunity .

Together, these immune cells form a veritable little army that hunts down pathogenic elements and protects our body against diseases.🥷🏽

II. The importance of strengthening your immune system

If you want to avoid repeated colds, tonsillitis or gastroenteritis, it is crucial to have a functioning immune system to help you. We've all thought when we got sick: "My immune system is useless!"

In fact, a weakened immune system increases your risk of illness and may be why you get sick so often.

1/ Protection against infections : An optimal immune system acts as a protective shield against infections caused by bacteria, viruses, parasites and other pathogens. It is essential to prevent disease.

2/ Faster Recovery : When we get sick, a strong immune system is able to fight the infection more effectively than a weakened one, which speeds up our healing process and also helps reduce the severity of symptoms.

3/ Prevention of chronic diseases : A well-functioning immune system also plays a crucial role in the prevention of chronic diseases and contributes to better long-term health.

4/ Balance of body and mind : Strengthening your immune system also helps improve our general well-being. It helps maintain balance in our body, promotes our energy and vitality, and also strengthens our resilience to stress.

III. Tips to strengthen your immune system quickly

Now that we have lifted the veil on the immune system, it is time to learn how to strengthen it.

Here are some tips and basic rules for taking care of your immune system.

Balanced diet

A healthy and balanced diet is essential to have a functioning immune system. Be sure to include nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Make sure you get adequate intake of vitamins C, D and E, as well as zinc and selenium.

Regular physical activity

Regular exercise boosts the immune system by improving blood circulation and promoting the production of immune cells. Engage in moderate physical activity, such as walking, swimming or yoga, to strengthen your immune system.

Stress management

Chronic stress weakens the immune system. Indeed, stress hormones released persistently can weaken our immune system and reduce its ability to respond effectively to external attacks.

Find stress management techniques that work for you, like meditation, mindfulness, yoga, or any other activity that makes you feel good.

Quality sleep

Good sleep is essential to ensure immune response. Make sure you get enough sleep each night, usually between 7 and 9 hours, and establish a regular sleep routine. Create an environment conducive to rest, keep distractions away, and adopt relaxing practices before bed to promote quality sleep.

Avoid harmful behaviors

Smoking, excessive alcohol consumption or excess sugars are all bad habits that disrupt the balance of immune cells, reduce their activity and weaken their ability to recognize and fight pathogens. These habits will obviously not help strengthen your immune system, but on the contrary, they will even weaken it.

Natural helping hands


Certain essential nutrients, such as vitamin C , vitamin D , and zinc , play an important role in the proper functioning of the immune system. It is often this trio that we think of as soon as the first signs of an infection are felt. They help optimize the functioning of our defense system and maintain an effective immune response.

Iron also has a role to play in maintaining a good immune system, as proven by numerous studies .

We recommend you

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Sometimes, it may be necessary to supplement to strengthen your immune system by filling certain deficiencies, especially when our diet does not provide sufficient amounts of these nutrients.

Their use must, however, be adapted to your specific needs and it is recommended to consult a health professional before taking them.

Medicinal plants

They are also a good boost to strengthen your immune system. Echinacea, thyme, eleutherococcus and even ginseng are plants that can be used both for prevention but also as soon as the first signs of infection appear.

These plants have beneficial properties for the immune system, thus strengthening the body's resistance and promoting healing.


For once, this micro-algae definitely ticks all the boxes. Indeed, rich in antioxidants, minerals and vitamins, spirulina helps modulate the immune system. It contains iron in particular, which, as we have seen previously, plays a crucial role for the proper functioning of the immune system. The subject interests you ? A complete article awaits you on spirulina and its iron intake.

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Organic Spirulina

100% pure and natural organic spirulina rich in vegetable proteins, minerals and vitamins.

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  • ✅ Dried and cold compressed
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Good health habits

We can't say it enough: wash your hands regularly with soap, avoid touching your face with unwashed hands and follow hygiene recommendations when preparing food.

Maintaining good personal hygiene is essential to prevent infections (and not only during covid).

III. Tips to strengthen your immune system quickly

You now know that strengthening your immune system is not just about taking your daily vitamin C capsule. Taking care of your immunity means adopting a global approach by ensuring a healthy lifestyle, filling in any deficiencies and benefiting from a few occasional little boosts. 😉

By taking these steps, you can create a strong shield with your immune system and hope to stay away from colds all year round!

Eloise Dubois-Gaché - Naturopath

Naturopath and FENA certified

Thanks to her solid experience in different herbalists, Eloïse includes, if necessary, complete and precise advice in phytotherapy, aromatherapy, gemmotherapy and micro-nutrition when setting up a personalized and adapted lifestyle program to everyone.

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